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Daily Workout WOD, January 14, 2020

14 Jan, 2020


Complete these movements with the barbell were able:
10/side Quadruped Thoracic Rotations
3 Bottom Squat Hold (30 sec hold)
10/side Barbell Deadbugs
10/side OH Plate Lunges
10 Hang Muscle Snatches
10 Behind the Neck Snatch Grip Push Press
Muscle Snatch (EMOM x 5 mins: 3 + 1 High Box Jump)
This is to be used as a warm up and to tighten technique
Power Snatch (EMOM x 10 mins: Build to heavy 2 rep)
Start at 65% of 1RM. No TNG!! Drop & reset! Finish with 2 perfect sets.
Metcon (5 Rounds for reps)
EMOM x 10 mins:
1. 45 sec Max Burpees to a 6" target
2. 45 sec Max Alternating DB Snatches (50/35)

Here are standards to aim for:
Rx: 16 Burpees / 20 DB Snatches
Intermediate: 12 Burpees / 16 DB Snatches
Beginners: No Standard, respect your pace and scale down to 30 secs of work if needed to maintain your pace!
5-7 min In Class Stretch/Cool Down:
Banded Hamstring Stretch
Pec Stretch on Post
Optional Extra Work

On the Assault Bike:
4 mins Max Calories
Rest 1 min
3 mins Max Calories
Rest 1 min
2 mins Max Calories
Rest 1 min
1 min Max Calories
Rest 1 min
Then climb back up: 2-3-4

Archives Previous WODs
200m run
90 secs/side Front Rack Banded Distraction

Then complete 3 sets of:
5/side DB Reverse Lunges
5 DB Squat
5/side Single Arm DB Thrusters
5/side Alternating Single Leg V-Ups
Front Squat (Every 2 mins x 12 mins: 5(-2) reps building)
Start your first set at about 20-30% of your 1RM and then upgrade aggressively until you reach about 65-70% of your 1RM.
We are aiming for perfect reps in the bank today!
Saturday Partay (Time)
AQAP with a partner complete:
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
800m Run together
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
Time Cap: 18 mins
In the remaining time complete 2-3 sets of:
12 Kneeling Neutral Grip DB Curls (T2120)
12 Banded Reverse Flys (T2120)
Rest as needed
Optional Extra Work

Complete 4 sets of:
2 x 50ft Sled Push - as heavy as possible
2 x 50ft Arm over Arm Sled Pull
Rest 2 mins
(go as heavy as possible on the sled, then switch the weight, fast transition, as heavy as possible on the pull as well)

Every 3 mins x for 15 mins:
35/25 Cal Row

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